Orthopedic Institute Blog

How to Do the Lunge Correctly

Posted on January 18, 2017


Lunges are one of the most efficient ways to easily build strength in multiple parts of your body, including your calves, core, and glutes. Their relative ease makes them incredibly popular for at home or gym workouts. However, the exercise is only effective when done correctly. If you let your form slip, you’ll lose a lot of the powerful punch a lunge can provide – as well as possible cause long-term damage.

Read on for tips from the expert trainers at D1 Sioux Falls Sports Training facility, and check out the video above!

Foot Placement

One of the most common issues keeping people from achieving a proper lung is foot placement. Your foot should point straight ahead – avoid rotating it out and away from your body. If your foot is rotated, it can put undue stress on your ankle and knee.

Knee Alignment

As you place your foot correctly and begin to lower into a lunge, pay attention to where your knee is landing. Your knee should be in line with the outer portion of your leg. It is common for people to rotate their knee to the inside of their body as they lunge forward. This usually happens because of improper training or some sort of knee weakness. As soon as you rotate your knee to the inside, you stop working the outside of your glut, losing potential muscle work. 

Holding Your Chest

Once you have fully lowered into a lunge, make sure to keep your chest high and neutral. Avoid leaning excessively forward. When you lean forward, you drive all the pressure and weight towards your toes and knees. You should keep your body established in a vertical placement over your legs. 

Make it Even

You may have perfect lunge technique on your right side, but everything starts to slip when you move to your left side. This is actually relatively common, especially if you have an injury or are recovering from surgery. Find a qualified trainer to work with you on making sure you keep your weaker knee in the correct position.

If you are placing your body directly in a lunge, you should come down into the proper position without any issue. Interested in becoming a lunge expert? Join the qualified trainers at D1 Sports Training to learn how to exercise safely and effectively.

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